[Love Life and Lose Weight] 83: 83: Fat Loss Basics: How to Make & Track Real Progress Without Losing Your Mind

💡 What You’ll Learn in This Episode

If you're doing everything “right” but the scale isn't moving—or worse, it moves the wrong direction—this episode is for you. You’ll learn how to stop obsessing over your weight and instead use smarter tools and metrics that actually reflect your fat loss progress.

In this episode, you’ll discover:

• Why fat loss ≠ weight loss—and why that matters
• How to protect your muscle while shedding fat
• Why smart scales and body fat percentages often lie to you
• What to track weekly, monthly, or quarterly for real results
• How to fuel your workouts for better energy, metabolism, and long-term success
• Why eating more (strategically) is often the key to losing fat

Whether you're mid-journey or just getting started, you'll leave with clarity, confidence, and a doable tracking system that supports both your goals and your sanity.

📝 Key Topics Covered

• The difference between fat loss and weight loss
• Muscle mass, metabolism, and midlife physiology
• Why strength training and protein matter more than ever
• How to use InBody scans or other tools to track actual fat mass and muscle mass
• Strategic fueling for women in peri- and post-menopause
• Avoiding the mistakes of fasted workouts and chronic under-eating
• The truth about nighttime snacking, urges, and protein timing
• Why calorie deficits should happen at night—not first thing in the day
• How to get off the perfectionist roller coaster and track what really matters

❓ This Week’s Coach Homework

💪 Track your real fat loss progress this month by checking:

• 📏 Fat mass in pounds
• 💪 Skeletal muscle mass in pounds
• 🔁 Waist circumference (optional)
• 🌙 Sleep quality
• 🔋 Daily energy rating
• 🧠 Mood and mental clarity
• 🏋️‍♀️ Strength personal records (like your deadlift, squat, or curl max)

👉 Use the Follow-Through Planner or start a custom tracking system in your journal.
Stop letting scale weight or body fat percentages define your success. Real progress is found in tracking data that matters.

📌 Resources & Links

• 🧠 Next Level by Stacy Sims, PhD
• 📚 Forever Strong by Dr. Gabrielle Lyon
• 🖥️ Get your InBody H30 home scale: HBeardsley.com/inbody – Use Heather’s affiliate link to save $50 + free shipping

🎯 Final Thoughts

“Fat loss isn’t magic—it’s about creating momentum. Protect your muscle. Track what matters. Throw away percentages. And keep going.”

This episode will reframe the way you see progress and empower you to track fat loss in a way that’s motivating, sustainable, and deeply rooted in physiology—not frustration.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.